Lunging Wall Balls

I took a 90 minute nap yesterday and slept over 8 hours last night. Woke up with 98% recovery on WHOOP! I did a session of my PT exercises in the morning. Decided not to eat before going to open gym at 10.

Warm-up

10:00 Echo Bike

Did 120 calories and 3.73 miles.

3 Sets

  • 100/100’ Bottoms Up KB Carry (26#)

I didn’t rest since I was switching arms every down and back.

Accessory

2 Rounds

  • 3:00 Bear Hug Banded March (20#)
  • 3:00 Rest

Today I concentrated on raising my knee high as well as lifting my heel towards me ass at the same time. Got 166 and 174 reps and felt like I was able to keep a consistent pace.

10:00 EMOM (alt)

  • 30s Rower Curls
  • 12 DB Curls (20#)

Damper was set at 10 but maybe should be a lot lower. Glad I decided to go lower than normal with the dumbbbells.

4 Sets

  • 10 Prone DB Fly (25#)
  • 10 Banded Lat Pull Downs (2x double green)

Set mine up on the triangle bar so it was out away from the rig and used a 35# barbell instead of a PVC, which seemed safer and helped stretch the band some. I sat on a blue plate on the white bench.

Conditioning

10:00 AMRAP

  • 20 Barbell Push-ups
  • 30 Reverse Lunge Wall Balls (14#, 10’)

I originally had programmed 15 air squats, 20 dumbbell walking lunges, and 25 push-ups. Last night I made the call that I’m not ready for a lot of air squats yet. Then today at the gym I got the idea to try out the reverse lunge wall balls. Took a round or so to get the hang of the movement, but I really liked it. Using a light medicine ball probable helped. 😉 I did 4×5 on every round of push-ups and 20-10 on the lunge wall balls. Got through 4+20. Felt good to do a metcon where I didn’t have a “cake walk” (essentially rest) movement and was able to get my heart rate up.

Gymnastics

3 Sets

  • 10 Kip Swings

Just small kips, but I wanted to see how it felt. No issue.

Midline

McGill Big 3

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

I’m becoming a master at these! Was a solid two hours at the gym.

I’ll do another round of the PT exercises at some point.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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